Batcave Preblast – Kettlebells and Cardio
May 17, 2018
Upper Body at The Sails
May 17, 2018

Pyramids are for Building @ Sunset

  • When: 05/16/2018
  • Q: Triple Play
  • Pax: Scalpel, Double Trifecta, Sour Worm, Peaches, Glass Master and Deuces

Warm Up
15 Static Butt Kickers
15 Toy Soldiers
15 Single Leg Arm Circles (Front and Back)
15 TTT

The Thang
Pyramid 1 – Climb the pyramid to 50 and then go back down.
10 Burpees
10 Second Plank
20 Mtn Climbers
20 Second Plank
30 Squat Jumps
30 Second Plank
40 Sumo Squats
40 Second Plank
50 Monkey Humpers
50 Second Plank

Hill Work:
Run around the parking lot to the Hill
Sprint up the hill
Skip down the hill
Sprint up the hill
Lunge down the hill
Sprint up the hill

Pyramid 2 – Climb the pyramid up to 50 and then go back down.
10 Flutter Kicks
10 Second Plank
20 Torture Taps – each side
20 Second Plank
30 Crunchy Frogs
Second Plank
40 LA Bridges – 4 count
40 Second Plank
50 Bicycles
50 Second Plank

Finished with 2 minutes of planks – center and side planks

We ran out of time before these parts of the Thang
Hill Work:
Run around the parking lot to the Hill
Sprint up the hill
Skip down the hill
Sprint up the hill

Planks – 30 sec for each position
Hip lifts (center plank)
Brooke Burkes
Rock Back and Forth on toes
Plank up/downs
Side Plank Hip Dips (L/R)
Balance Reach Hold (L/R)
Hop in Out
Hold Plank

COT – Name-o-rama

Announcements:
Camp Rise Above – Collecting cases of bottled water for use during the summer camp. Bring to an AO soon.
Memorial Day Convergence – 7:00 am, May 28, 2018 @ Plantation. This will be the only workout on Memorial Day.
Prayer Request for Homegrown, Weekend racers, and Goldfish.

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